A good diet is a good arthritis diet

Miracle “arthritis diets” don’t exist. But that doesn’t meanthe foods you eat aren’t important. A nutritious diet is an essentialingredient in feeling good and staying well with arthritis.

There is no specific “arthritis” diet. Still, overall, thekinds of foods you eat can either help or hurt your efforts to manage yourarthritis. A well-balanced diet fights fatigue and makes it easier to keep yourweight under control, which reduces stress on your joints. Such a diet alsoprovides the nutrients necessary for good overall health.

THE BIG PICTURE

One of the simplest ways to improve your nutrition and fightweight gain is to increase your intake of plant foods and reduce your intake ofprotein and full-fat dairy foods, fats, and sweets.

Plant foods—fruits, vegetables, and whole grains—arebrimming with the vitamins, minerals, and fiber everyone needs to stay healthy.They are also rich in phytochemicals, compounds that may reduce the risk ofsuch chronic illnesses as heart disease, diabetes, and cancer.

Fruits and vegetables are usually high in fiber and water,which makes them filling without adding calories. In contrast, when you eathigh-fat foods like a candy bar or a pat of butter, you pay a steep cost incalories for a small amount of food.

VISUALIZE A PYRAMID

Health experts often use a pyramid to illustrate thecomponents of a healthy diet. Researchers at the Mayo Clinic developed the MayoClinic Healthy Weight Pyramid (www.mayoclinic.com/health/healthy-diet/NU00190)to help people lose weight while maintaining good nutrition. In the Mayo Clinicpyramid, foods at the base (fruits and vegetables) should account for thelargest portion of your diet.

Moving up the pyramid, whole grains and starchy vegetables(carbohydrates) should provide the next-?largest portion of your daily intake.This group includes breads and cereals, potatoes, corn, sweet potatoes, andwinter squash. When it comes to grain foods, favor those that arewhole-grain—they’re better sources of fiber, vitamins, and minerals.

Grains and starches are followed, in decreasing amounts, byproteins/dairy products (such as meats and fish/milk and cheese), fats, andsweets. Proteins are necessary for the proper functioning of every cell in thebody. They are the building blocks of skin, bone, muscle, and internal organs.Low-fat protein sources include legumes (dried beans, peas, and lentils), fish,and lean meat. Dairy products contain protein and calcium but are naturallyhigh in fat. By choosing low-fat or fat-free milk, yogurt, and cheese, you getthe nutrients without all the calories.

FATS AREN’T ALL BAD

Foods in the fat category are also essential to the properfunctioning of cells, and they play a part in the regulation of several bodyprocesses. The primary sources of fat are oils, margarine, butter, saladdressings, mayonnaise, avocados, olives, seeds, and nuts. These foods should beeaten sparingly because they are heavy in calories.

The main types of fat are saturated, polyunsaturated, andmonounsaturated (Trans fat, another type, is man-made and primarily used inprocessed foods and commercial baked goods. It is the worst fat for the heart.)Monounsaturated fats and a type of polyunsaturated fat called omega-3 fattyacids are the most healthful. Monounsaturated fats, which help maintain “good”HDL cholesterol, are found in nuts, avocados, canola oil, olive oil, and peanutoil. Omega-3 fatty acids, which some research suggests help control theinflammation of rheumatoid arthritis, are found mainly in fatty fish, such assalmon.

The sweets category of the Mayo Clinic pyramid includestable sugar, candies, donuts, cookies, cakes, pies, and other desserts. Thesefoods are low in nutritional value and sometimes high in fat (includingartery-damaging trans fat) and calories. Mayo researchers recommend limitingsweets to no more than 75 calories day.

The Mayo pyramid shows a range of daily servings. The numberof servings you should have of each type of food depends on your level ofphysical activity, current weight, and age. If you need to lose weight, aim forthe lowest number of servings, but be sure to eat at least the minimum numberof servings from each food group.